Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type

1. Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type

3. We all know someone who merely has to look at a dumbbell to start putting on muscle, while others find it almost impossible to add significant bulk but equally don’t tend to add much fat – even when their lifestyle and diet don’t seem all that healthy.

4. While humans rarely fit exactly into one body type category, your type can still play a significant role in how easy you find it to put on and maintain muscle, or indeed lose fat. Yet it’s fair to say most people probably don’t consider it much when mapping out a training plan.

5. There are three broad body types into which we all fall to some extent: ectomorph, endomorph and mesomorph. Ectomorphs are naturally lean and rangy, and struggle to add mass in the gym, but they don’t add fat quickly when they’re not training much. Endomorphs are the opposite. They add muscle easily, but they also have a natural pear shape and higher levels of body fat, and often find it harder to avoid unwanted weight gain.

6. Somewhere in the middle of those two types are mesomorphs, who have an athletic build, a high metabolism, and add muscle easily. Going by a set of totally arbitrary aesthetic standards mesomorphs seem to be the big winners when it comes to genetics, but it’s worth reiterating that very few people fall perfectly into one of these categories – almost all of us are a mix of a couple of them.

7. Although there are three clear body types, it’s important to be aware that these aren’t set in stone. “The three body types exist but probably never in their pure form,” says Professor Lars McNaughton from Edge Hill University. “We all have some aspects of endomorphy, mesomorphy and ectomorphy.”

8. HOW TO TRAIN FOR YOUR BODY TYPE While individuals who are exclusively one body type are extremely rare, you probably have some idea of where you fall within the Heath-Carter system. And while there’s no one true fitness goal everyone should be striving towards, some goals will be harder to achieve for bodies that lean towards certain types. Here’s what you may need to take into account if you’re predominantly one body type.

9. Ectomorphs Naturally skinny types will find it harder to add muscle, so if that’s you, you’ll need to follow the fundamentals of building muscle to the letter. “Ectomorphs need to increase their calorie intake, trying to get it from healthier foods, with an emphasis on protein in the diet,” says exercise physiologist Tom Cowan(opens in new tab).

10. “If you’re an ectomorph you should consume protein regularly – every three to four hours. Your intake either side of a workout is particularly important, so maybe a protein shake before strength training and then one within an hour or so after.

11. There is also research to suggest that consuming protein before bed can help to increase muscle protein synthesis rates overnight, and limit the duration of the fasting period when you are asleep. “Combine that with hypertrophy strength training – eight to 12 reps of an exercise, multiple sets – to promote muscle growth.”